MURPH is 7 weeks away – and it’s not too late to jump in on the challenge! Complete the WODs listed for extra movement practice (Pull-ups, Push-ups, Squats, Runs & the vest) & the accessory work (any time during the week) – and check it off on the board in the gym…then on MEMORIAL DAY, crush MURPH & get a free shirt! Let’s go!!
This week – complete Monday & Friday WODs & the accessory work listed in SugarWOD.

BIG Congrats to all of our GCF athletes who competed this weekend!
Judy & Chris in The CrossFit Masters Semifinals
Ashley, Adrian, Chris & coach Ashley at the Seadog CF Competition
We are SO PROUD of all of you – great work!!!

Every 4m – 6rds
Run 400m
5 Pull-ups
10 Push-ups
15 ASQs
*Vested optional

“One way to get the most out of life is to look upon it as an adventure.” – William Feather